Richie1888
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- Jun 1, 2006
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Day 1 - Upper
Chest (6 sets):
DB Bench Press (2 sets)
Incline DB Bench Press (2 sets)
Dumbbell Flyes (2 sets)
Deltoids (front - 3 sets; side - 2 sets):
Dumbbell Shoulder Press (3 sets)
Dumbbell Lateral Raises (2 sets)
Biceps (5 sets):
Barbell Curls (3 sets)
Dumbbell Incline Curls (2 sets)
Forearms (2 sets):
Reverse Curls (1 set)
Wrist Curls (1 set)
Triceps (5 sets):
Weighted Dips (3 sets)
Rope Pulldown (2 sets)
Abs:
Sit-up crunches - 1 set each for 10-15 reps
Leg raises - 1 set each for 10-15 reps
Oblique twists - 1 set each for 10-15 reps
Day 2 - Lower
Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):
Standing Calf Raises (3 sets)
Seated calf raises (2 sets)
DB Squats (2 sets)
Leg Press (2 sets)
Leg Extensions (2 sets)
Seated Leg Curls (3 sets)
Seated One Leg Curls (2 sets)
Back (8 sets):
Pull-ups (2 sets)
Single Arm Bent-Over Barbell Rows (2 sets)
Yates Rows (2 Sets)
Back Extensions (2 sets)
Rear Delts (3 sets):
Dumbbell Bent-over Rear delt laterals (2 sets)
Cable Rear Delt Rows (1 set)
I copied this off another site I was simply looking for a basic upper / lower to do for a while. I was basically just wondering what everyone thinks to it?
Chest (6 sets):
DB Bench Press (2 sets)
Incline DB Bench Press (2 sets)
Dumbbell Flyes (2 sets)
Deltoids (front - 3 sets; side - 2 sets):
Dumbbell Shoulder Press (3 sets)
Dumbbell Lateral Raises (2 sets)
Biceps (5 sets):
Barbell Curls (3 sets)
Dumbbell Incline Curls (2 sets)
Forearms (2 sets):
Reverse Curls (1 set)
Wrist Curls (1 set)
Triceps (5 sets):
Weighted Dips (3 sets)
Rope Pulldown (2 sets)
Abs:
Sit-up crunches - 1 set each for 10-15 reps
Leg raises - 1 set each for 10-15 reps
Oblique twists - 1 set each for 10-15 reps
Day 2 - Lower
Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):
Standing Calf Raises (3 sets)
Seated calf raises (2 sets)
DB Squats (2 sets)
Leg Press (2 sets)
Leg Extensions (2 sets)
Seated Leg Curls (3 sets)
Seated One Leg Curls (2 sets)
Back (8 sets):
Pull-ups (2 sets)
Single Arm Bent-Over Barbell Rows (2 sets)
Yates Rows (2 Sets)
Back Extensions (2 sets)
Rear Delts (3 sets):
Dumbbell Bent-over Rear delt laterals (2 sets)
Cable Rear Delt Rows (1 set)
I copied this off another site I was simply looking for a basic upper / lower to do for a while. I was basically just wondering what everyone thinks to it?